{"id":175,"date":"2023-01-05T00:31:34","date_gmt":"2023-01-04T23:31:34","guid":{"rendered":"https:\/\/endointegra.com\/?p=175"},"modified":"2023-04-18T06:32:08","modified_gmt":"2023-04-18T04:32:08","slug":"inkontinencija-kako-vjezbati-i-odakle-krenuti","status":"publish","type":"post","link":"https:\/\/fizio-misura.com\/?p=175","title":{"rendered":"Inkontinencija- kako vje\u017ebati i odakle krenuti?"},"content":{"rendered":"\n<p>Inkontinencija je nevoljno otjecanje mokra\u0107e. Postoji vi\u0161e vrsta inkontinencije ovisno o uzroku, a u ovome \u010dlanku \u0107u pri\u010dati o stresnoj urinarnoj inkontinenciji, koja je ujedno i naj\u010de\u0161\u0107a. To je stanje kada se mi\u0161i\u0107i zdjeli\u010dnog dna ne mogu oduprijeti optere\u0107enju koje na njih djeluje.<\/p>\n\n\n\n<p>Npr. optere\u0107enju prilikom ka\u0161lja, kihanja, podizanja tereta, tr\u010danja, punog mjehura. Mi\u0161i\u0107i koji zatvaraju mokra\u0107nu cijev nisu dovoljno jaki da bi se mokra\u0107a zadr\u017eala u mjehuru.<\/p>\n\n\n\n<p>Jasno je da takvo stanje osim fizi\u010dkih simptoma izaziva i veliko psihi\u010dko optere\u0107enje. Nikako se ne treba ignorirati ve\u0107 potra\u017eiti rje\u0161enje.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#841530\"><strong>Ono \u0161to se preporu\u010da kao prva i najbolja opcija su vje\u017ebe za mi\u0161i\u0107e zdjeli\u010dnog dna.<\/strong><\/h4>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Najpoznatije vje\u017ebe kada je u pitanju inkontinencija su Kegelove vje\u017ebe. Ako ukucate taj pojam na internetu vidjeti \u0107ete puno raznih varijanti vje\u017ebi. Tada se javlja zbunjenost, jer ne znate kako po\u010deti, \u0161to radite i da li ispravno radite. A onda naj\u010de\u0161\u0107e dolazi do odustajanja. \u0160to je \u0161teta jer su vje\u017ebe dokazano u\u010dinkovit i najprirodniji na\u010din ja\u010danja mi\u0161i\u0107a zdjeli\u010dnog dna.<\/p>\n\n\n\n<p>Postoji razlika izme\u0111u Kegelovih vje\u017ebi i treninga mi\u0161i\u0107a zdjeli\u010dnog dna, svakako savjetujem da ih<a href=\"https:\/\/endointegra.com\/wp-admin\/post.php?post=197&amp;action=edit\"> pro\u010dita\u0161.<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#841530\"><strong>Prije svega najbitnije je nau\u010diti gdje se nalaze mi\u0161i\u0107i zdjeli\u010dnog dna i osvijestiti njihovu aktivnost.<\/strong><\/h4>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Zdjeli\u010dno dno nalazi se na samom dnu zdjelice koje izgledom podsje\u0107a na trampolin. A tako se doslovno i pomi\u010de. Pri udahu mi\u0161i\u0107i zdjeli\u010dnog dna se spu\u0161taju prema dolje, a pri izdahu se podi\u017eu prema gore.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-video aligncenter\"><video controls src=\"https:\/\/endointegra.com\/wp-content\/uploads\/2023\/01\/Untitled-4.mp4\"><\/video><figcaption class=\"wp-element-caption\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\">Prikaz mi\u0161i\u0107a zdjeli\u010dnog dna<\/mark><br><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\"><a href=\"https:\/\/www.mypfm.com\/\">www.mypfm.com<\/a><\/mark><br><\/figcaption><\/figure>\n\n\n\n<p>                                                            <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-white-background-color has-text-color has-background\" style=\"color:#841530\">Kako osvjestiti mi\u0161i\u0107e zdjeli\u010dnog dna?<\/h4>\n\n\n\n<p>Najjednostavniji na\u010din je da zamisli\u0161 da mora\u0161 zaustaviti mokra\u0107u ili vjetrove. Nemoj to probavati tijekom mokrenja jer to mo\u017ee dovesti do ote\u017eanog izmokravanja.<\/p>\n\n\n\n<p>Zatim mo\u017ee\u0161 staviti ruku na podru\u010dje zdjeli\u010dnog dna i probati ih stisnuti. Ako si stisnula dobre mi\u0161i\u0107e, osjetiti \u0107e\u0161 laganu kontrakciju mi\u0161i\u0107a. Pri tome ne smije\u0161 stiskati okolne mi\u0161i\u0107e- stra\u017enjicu, natkoljenice, trbuh.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Osim samog stiska, pravilna aktivacija se satoji od podizanja mi\u0161i\u0107a prema gore. To je mali pomak, a da bi se ostvario koristi se analogija podizanja lifta s prvog na \u010detvrti kat.<\/p>\n\n\n\n<p>Tako da sada pri stisku zamisli da podi\u017ee\u0161 mi\u0161i\u0107e prema prvom katu, zatim drugom, tre\u0107em pa \u010detvrtom.<\/p>\n\n\n\n<p>Ne brini ako od prve ne\u0107e\u0161 uspjeti osvjestiti mi\u0161i\u0107e niti ih podignuti do \u010detvrtog kata. Gotovo nitko ne uspije. Ali svi uspiju vje\u017ebom. I jednom kada ti \u2018klikne\u2019 sve kasnije \u0107e i\u0107i puno lak\u0161e.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-white-background-color has-text-color has-background\" style=\"color:#841530\">Primjeri vje\u017ebi.<\/h4>\n\n\n\n<p><\/p>\n\n\n\n<p>Ovo su po\u010detne vje\u017ebe koje su temelj svih daljnjih vje\u017ebi. Izvode se 1 puta dnevno, 5 ponavljanja. Da, to je dovoljno za po\u010detak. Ovi mi\u0161i\u0107i su mali i brzo se zamore.<\/p>\n\n\n\n<p>Paziti da se ne sti\u0161\u0107u okolni mi\u0161i\u0107i- stra\u017enjica, natkoljenice, trbuh.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-white-background-color has-background\">Le\u0107i na le\u0111a i savinuti koljena. Udahnuti i pri izdahu aktivirati mi\u0161i\u0107e zdjeli\u010dnog dna. Zamisli pomicanje lifta na 1kat, 2 kat, 3 kat, 4 kat. Zadr\u017eati kontrakciju 3 sekunde. Jednako opu\u0161taj mi\u0161i\u0107e idu\u0107i od 4 kata prema 1 katu.<\/p>\n\n\n\n<p class=\"has-white-background-color has-background\">Le\u0107i na bok, blago savinuti koljena. Udahnuti i pri izdahu aktivirati mi\u0161i\u0107e zdjeli\u010dnog dna. Zamisli pomicanje lifta na 1kat, 2 kat, 3 kat, 4 kat. Zadr\u017eati kontrakciju 3 sekunde. Jednako opu\u0161taj mi\u0161i\u0107e idu\u0107i od 4 kata prema 1 katu.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Ove vje\u017ebe poma\u017eu da osvijestite i po\u010dnete ja\u010dati mi\u0161i\u0107e zdjeli\u010dnog dna. Kod oslabljenih mi\u0161i\u0107a i kada se javi inkontinencija urina ove vje\u017ebe se izvode 10-14 dana nakon \u010dega se mijenjaju polo\u017eaji vje\u017ebi i broj ponavljanja. U kasnijoj fazi mogu se koristiti i vaginalna pomagala. Za to je potreban program rehabilitacije i fizioterapeut koji je educiran u tom podru\u010dju kako bi te kontrolirao da li ispravno radi\u0161 vje\u017ebe te ti odredio intenzitet vje\u017ebanja. Tako \u0107e\u0161 posti\u0107i \u017eeljene rezultate.<\/p>\n\n\n\n<p>Znakovi da su se mi\u0161i\u0107i zamorili i da trebate prestati vje\u017ebati:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>osje\u0107aj pe\u010denja ili \u017earenja u zdjeli\u010dnom dnu<\/li>\n\n\n\n<li>pojava boli<\/li>\n\n\n\n<li>manjak koncentracije, ne uspijevate pravilno stisnuti mi\u0161i\u0107e<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color\" style=\"color:#841530\"><strong>Za uspje\u0161no rje\u0161enje inkontinencije bitna je edukacija o mi\u0161i\u0107ima zdjeli\u010dnog dna, osvje\u0161tavanje istih, procjena snage mi\u0161i\u0107a i plan vje\u017ebi.<\/strong><\/h4>\n\n\n\n<p><\/p>\n\n\n\n<p>\u010cesta gre\u0161ka je ta da se set vje\u017ebi istovremeno sastoji od le\u017ee\u0107eg, sjede\u0107eg i stoje\u0107eg polo\u017eaja. Netko koga mu\u010di inkontinencija i ima oslabljene mi\u0161i\u0107e zdjeli\u010dnog dna ne\u0107e ih na samom po\u010detku mo\u0107i dobro aktivirati iz sjede\u0107e ili stoje\u0107e pozicije. Zato je potrebno i\u0107i postepeno i nadogra\u0111ivati vje\u017ebe prema te\u017eini izvo\u0111enja.<\/p>\n\n\n\n<p>Ukoliko imate neku dijagnozu, zdjeli\u010dnu bol ili niste sigurni smijete li ja\u010dati mi\u0161i\u0107e zdjeli\u010dnog dna posavjetujte se sa svojim ginekologom i fizioterapeutom.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vje\u017ebe za mi\u0161i\u0107e zdjeli\u010dnog dna su prva i najbolja opcija za tretman inkontinencije. Koje su to vje\u017ebe i kako se rade?<\/p>\n","protected":false},"author":1,"featured_media":1543,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8,2],"tags":[],"class_list":["post-175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inkontinencija","category-vjezbe","latest_post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Inkontinencija- kako vje\u017ebati i odakle krenuti? - Viktorija Mi&scaron;ura Consult &amp; Therapy<\/title>\n<meta name=\"description\" content=\"Vje\u017ebe za mi\u0161i\u0107e zdjeli\u010dnog dna su prva i najbolja opcija kada je u pitanju inkontinencija. 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